Ingredients:
3 skinless, boneless chicken breast
1/4 cup of wheat flour
2-3 egg whites
1/2 cup of wheat germ
olive oil spray bottle
1 cup of homemade marinara sauce
1/2 cup of skim milk
2 slices of Swiss cheese
1/4 cup of Parmesan cheese
Directions:
Step 1: Preheat oven to 350 degrees F. Roll each breast in the flour, then dip it in the egg white mixture. Lastly, roll the breast in the wheat germ to coat.
Step 2: Heat olive oil in a skillet on medium-high temperature. Add the coated chicken breasts and cook each side for 5 minutes.
Step 3: Mix the marinara sauce and the milk in a small bowl. Pour the mixture into a baking dish and add the chicken breasts.
Step 4: Cut the Swiss cheese slices enough to cover the top of the breasts. Then, sprinkle the Parmesan cheese on top of the Swiss. Spoon some of the marinara/milk mixture on top of the cheese. Bake, loosely covered for 30 minutes or until cooked through.
| Nutrition Facts
Healthy Style Chicken Milano
Serving Size 100 grams | |||
| Amount Per Serving | |||
| |||
| % Daily Value | |||
| Total Fat 13.78g | 21% | ||
| Saturated Fat 5.21g | 26% | ||
| Trans Fat 0g | |||
| Cholesterol 69.92mg | 23% | ||
| Sodium 732.9mg | 31% | ||
| Total Carbohydrate 24.88g | 8% | ||
| Dietary Fiber 4.44g | 18% | ||
| Sugars 9.75g | |||
| Protein 33.55g | 67% | ||
| Vitamin A (IU) 545.83 | 11% | ||
| Vitamin C 1.4mg | 2% | ||
| Calcium 260.53mg | 26% | ||
| Iron 2.22mg | 12% | ||
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